Nutrition Challenge Benchmark

Skill/Strength: Strength
Back Squat
5 x 3

WOD: Conditioning
7 min AMRAP
3 Power Cleans
3 Over the Bar Burpees
6 Power Cleans
6 OTB Burpees
9 Power Cleans
9 OTB Burpees

Add 3 reps each round

Finish: Midline
Flutter Kicks
40 (4) Ct. Flutter Kicks

Team WOD

WOD: Conditioning
Partner Challenge: 4 minutes of :45 on :15 off with partners switching between the following exercises during the 4 minutes:

Push Press (45/35#)/ Kettle Bell Swings (24/16kg)
Box Jumps (24/20″)/ SDLHP (summo dead lift high pull) (45/35#)
Sit Ups / Pull Ups
Burpees / Wall Ball (20/14#)
Hanging Knees to Elbows / Over Head Squats (45/35#)

1 minute rest after completing each 4 minute pair. Each partner counts total reps per 4 minute segment of all exercises. Total reps of all segments added at the end. Most reps wins.

Air Force

Skill/Strength: Skill
Dips (Rings, Box, Parallettes)

WOD: Conditioning
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Finish: Midline
20 Barbell Roll Outs

Ring the Bell

Skill/Strength: Skill
Double Unders
10 min EMOM
Add 5 reps each minute

WOD: Conditioning
30 Slam Balls
25 Kettlebell Swings (24/16kg)
50 Sit UPS
30 Slam Balls

Finish: Midline
30 Windmills

Up Hill

Skill/Strength: Strength
Front Squat
3 x 3

WOD: Conditioning
15 min AMRAP
Pull Ups
Push Ups
Air Squats

Finish: Midline
Weighted Planks
2 x 45 secs

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